13 Reasons Calorie Counting is OUT

Many resort to calorie counting as the best way to monitor their food intake and, if you have not heard it before, I am here to tell you that those days are gone… for good… because calorie counting is not an exact science as you thought it might be both when it comes to the factors concerning calorie consumption as well as calorie expenditure.

Studies show up to 25% errors when counting calories on each side: 25% error on calories we consume and 25% error on calories we burn because of our own individual differences, industry as well as our own measurements errors.

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How to ensure fast metabolism

Metabolism is THE word. It is the reason why one person can eat like a growing teenager and not gain a pound, while another person’s every indulgence shows up on their waist.

What is Metabolism?

It is the name for the chemical processes by which our bodies convert food that we eat into the energy that we need to survive and function. It powers all our chemical processes from breathing to blinking.

The minimum amount of energy your body requires to carry out these chemical processes is called the Basal Metabolic Rate (BMR) or resting metabolic rate (RMR).

What determines our metabolic rate? Or what determines how effectively we burn the calories we consume into energy?

The aim is to burn all the food that we eat and not to have any excess, otherwise body will be storing it as fat and that is how we gain weight.

So, what determines how fast or slow the process happens is the combination of one’s body size, age, gender and genes. Of course, foods that we eat and drink will also effect the metabolism as some support it and some hinder the process.

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Trying to lose weight? It may be time to reconsider your drinking habit

While many of us can happily give up our fatty or sugary favourites, I find that certainly many of my clients find more difficult to give up alcohol, especially at weekends. It is built into our culture and it is a large part in how we enjoy time with friends and loved ones.

Apart from an obvious case where a person may be an addict, for vast amount of people alcohol has become a lot more than just an activity to partake when we are in social environment in order to perhaps celebrate something. Many use it to take an edge off a rough day, some do it almost on a daily basis. It has become a way of life. There is possibly even an emotion attached to it. Coming home from a hard day, pouring a large glass of Pinot Noir (or whatever your poison is) to sip whilst you are cooking your healthy dinner for your family or your partner, then another one over dinner and perhaps even one more as you snuggle up on the sofa to wind down. It s almost like a scene from a movie that glorifies this lifestyle. It may help you relax and you rely on alcohol to achieve that state.

This is only one of million other scenarios, however, one thing that strikes me regularly when starting a client on their nutrition plan is their excitement to change their diet and start their plan and then their equal reluctance to give up their drink. Sometimes the decision whether to go ahead with my coaching or not depends solely on how much their alcohol habit will be affected if they were to embark on a healthier & fitter self-betterment journey. It can easily sound like an addiction. And sometimes giving up alcohol is just one change too many they are not prepared to make.

Of course, it is OK not to be ready, it is our call when we are going to decide to change. And I am not in any way saying that alcohol should be avoided by absolutely everyone and at every circumstance. However, alcohol addiction is a reality for many. And obesity can be accelerated or even caused by alcohol, including many diseases. So, having any alcohol in a diet is a problem for many.

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New Generation Formula 1

Herbalife Nutrition has been surprising me for over a decade now, since I became a coach in 2004, with its focus on progress and innovation. Our doctors and nutritional experts always seem to be at least one step ahead and yet, always careful not to play into the hype of things, which, without doubt, can leave us members in frustration. However, nothing is brough in or replaced before the science first checks in. And that takes time. And we can and should wait.

Our Formula 1, almost unchanged for nearly four decades, is such an advanced formula that it brought the company as the leader in weight management and meal replacement industry with 31% of the meal replacement worldwide market share. Which is massive.

Starting my day with anything else but Formula 1 is not an option for me and my family. My boys want it before bed time too. And when they come back from school. My husband goes away for a day or two without it and “I really missed having shake for breakfast!” he always says upon return. Because what is good – feels good. You know it. Your body knows it.

There is so much research on meal replacements and a role they play in an effective weight management. Independent clinical studies on Formula 1 show how combining F1 meal replacement with regular diet produced better weight loss and fat loss results than food diet alone. That is in line with the recent research on meal replacements, in general.

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Work those hormones for a successful weight loss!

If your idea of losing weight is still stuck on the old-fashioned calorie control approach – think again! Or worse – if you rely on your will power – think even harder (that is an exhaustive topic in its own right)!

Weight loss science has long evolved and weight loss has become what it always should have been – a lot more than a number on your scales, for sure. World is slowly realising that successful weight management starts from within… from nourishing your body as well as mind. By being kinder to yourself from the thoughts and beliefs you have about yourself to being kinder to your body by giving it the nourishment in the right balance so it can thrive instead of being deprived.

We are finally learning, or at least appreciate that we need to educate ourselves, about our bodies and how it functions so that we can eat for health and longevity and, with that, believe it or not, weight management sorts out itself. These days, we can literally abandon the scales knowing that we are good! Good for our body’s health and that shape is nicely coming along too.

How about that for body positivity! Loving our bodies just the way they are whilst we are building them healthier and better so this vessel can serve us well in whatever our purpose in life is – to raise a healthy, happy family or change the world – which is, kind of, the same thing, don’t you think?

By focusing on what IS – we only perpetuate its existence. Focus on health and becoming the best vision of you – you may be surprised how far THAT takes you instead of being obsesses with the number on the scales!

If you are not there yet and feel you are somehow behind this attitude towards your own health and wellness, don’t worry. It is never too late to start the journey the right way. Perhaps, keeping on reading for starters…

So, how do you get from that place of feeling heavy, lethargic, knowing you are not taking good care of yourself to actually not only losing weight, but also having energy, feeling good about yourself, having spring in your step?

The answer is as simple as – to make your wellness goals a reality – nutrition is the key and, more importantly, eating to balance your hormones related to weight management and metabolism. In the process, it is about repairing diet-related inflammation that exists in the body. Quality over quantity, right? Equally, quality of food is not measured in calories, but what it does within the body – does it feed & nourish your cells or does it damage them.

When our hormones are unbalanced – we age faster, develop disease as well as put on weight as they play a critical role in how body gets energy from the foods that we eat, which is known as metabolism.

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10 Item “Healthy Diet” Checklist

Back in 2004, a year after my first pregnancy, I took what I can only describe as a leap of faith, by embarking on my very first, and luckily last, weight loss journey. Since then, my focus has shifted on long-term health and becoming a better version of myself over the years. Healthier and happier version of me. However, I did not even understand at a time that weight loss is such a big thing for so many people and that choices are so vast that can truly leave a person lost in confusion as well as despair. These days, I imagine it to be even harder for the person looking to improve their health or better manage their weight. The moment you open up your email or social media account – you are overwhelmed with health messages, recipes, different diets being promoted from all kinds of experts and influencers in health industry.

I am one of them. Well, who knew that out of my first and very positive weight loss experience, passion was born and so was my calling. Because one thing I knew was that I felt better, not just for the weight I lost, but for the energy & confidence I gained as well as incredible satisfaction from helping others has given me. With all that, there is also a constant need to remain a student myself as well as educate others on the latest in nutrition and health as, not only through solutions that we offer, but through the education – we can make this world a better, healthier place. Because knowledge is power. Always.

If you are one of those looking for help and not sure where to start, let me give you a few pointers what to look for, so you can make the right choice, the one that is sustainable long-term, rather than go astray or run around in circles. If you are no stranger to dieting, I am sure you have, at some point perhaps, started a diet or an exercise regime but never got the shape and result you wanted, felt hungry or deprived, lonely, lacked energy or motivation to keep going?

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Karine: “50 lbs GONE but the journey CONTINUES” … Herbalife Nutrition Success Story

My friend Karine has reached an important milestone today, here is her story to date…

Today is a big day for me as I have reached 23 kg of weight loss… yes that is indeed 50 lbs!

Back in December 2017, I was watching some fellow Herbalife distributors sharing their amazing results on Facebook after completing a 90 programme of healthy eating and fitness.

Having struggled for over 10 years to lose my pregnancy weight and having tried so many different types of “diets”, I thought I had nothing to lose but excess weight and fat and I decided to give a 90 Day programme a go. Unfortunately, I was very ill with allergy and asthma at the time and even spent most of the Christmas holidays indoors as stepping out in the fresh and cold December air was triggering my asthma attacks so I decided I had to treat this problem and get better first before embarking on the programme especially as I knew that it required some form of exercise and I thought that sadly it was not the right time for me to join the next 90 day programme which was due to start beginning of January 2018…

However, deep down I knew that I wanted / I had to give this programme a go and so it stayed in the back of my mind and I was mentally getting ready to join the next wave starting in March whilst getting my asthma under control…

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Brand new to Herbalife Nutrition or considering it? Here is what you need to know…

Thousands people every day start or are planning to start some new diet. Some choose Herbalife Nutrition. I don’t know about you, but, majority of my clients start because they were inspired by a friend, relative or colleague who had great results and can not stop talking about it and they wanted to give it a try. So, we meet up, or have a chat over the phone, start a 3-6 Dat Nutrition Trial most times and then on to a fully personalised plan with regular coaching and follow-up. I know there are many questions at this stage and a lot to take in although it is all made really simple to follow, so, I hope the following might help as it comes from personal experience as well as experience of many existing clients.

It is not a diet. It is a way of life. Start as you mean to go on.

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Here is what happened in 12 weeks when I reduced sugar & salt intake and eliminated wheat & processed foods…

I am in Week 12 of my 90 Day Challenge and now I can really see the end of it in sight. It is the next week! Saying that, my husband and I have already agreed that we wish to continue in as similar manner as we have learnt to live and eat over the past three months time. We are asked often when our diet finishes and the question does create a little bit of resistance in both of us. While it was restrictive in many ways, I have not seen it as anything that was depriving my body of anything. The only thing that body was deprived of was added sugar, unnecessary empty calories, processed food, alcohol, unhealthy fats, added salt and everything else in between.

So, when you “deprive” your body of empty calories of cakes, biscuits, chocolate, candies, ice cream, crisps, alcohol, and then also white rice, white potato, pasta, bread, processed meats, sauces and other processed foods, etc., I can guarantee you your body will notice. If you add, on top, home-made cooked meals with lean protein, healthy fats and vegetables as well as nutritional supplements that further enhance overall nutrient intake – your body will truly be able to get to Optimum Nutrition level. That is how it felt, almost for the first time in a long time.

You see, I have always been healthy, I had an interest in health & wellness since I was a teenager, but I have also “sinned”. A lot. When I think about it – most probably, on a  daily basis. Because I could. Overall healthy eating and supplementation helped me to stay on top of my weight most of the time, with respectable energy levels, and very low amount of illnesses over the past decade, certainly a lot less than an average person. Some may even call this balanced. I used to. Not any more. And I used the word “sin” for a reason. The feeling we get when we do or say something we know we shouldn’t.

After starting my 90 Day Plan, it became clear that this challenge was going to challenge us. Physically and mentally. It was the cleanest plan we could have chosen, science based, balanced, safe and solid. This was important to us. Because of what we believed in personally and it also meant I was not doing all that much different from what I was advising clients to do. But, starting in January also meant that we would need to go through family’s five birthday events and a few other dinner/ lunch engagements. And we did. Successfully. Without breaking the “diet”. Looking back, here are the changes that took place over the past three months:

  • My husband lost 10 lbs of body fat, with body fat going down from 19% to 14%. Visceral Fat went down from 8 to 5.
  • He used to suffer from digestive issues and flatulence. No more.
  • I lost just over 12 lbs. Muscle mass intact. Body fat went from 29% to 23%. Visceral fat from 4.5 to 3. I am 44-year-old mum with two children… I am very happy with those results. And I can tick off the list getting a six pack, although this has never been part of my list. I now know how to get it myself and how to help others get it too.
  • My skin has never been problematic, but every month, around my period, I would get a spot or two, I always thought they were hormonal. Well, there is no sign of them, I have had clear skin for weeks now without any breakages. I used to use a face concealer, now less and less, most days not at all. I am happy how my skin feels naturally.
  • I used to get painful period cramps and mood swings. This has disappeared too. They say there is no Japanese word for “menopause” as Japanese women do not suffer from it. This is, of course, all diet related. I am hoping, being at the age when menopause is not that far away, that the same can happen to a Western Woman when diet is right. Stabilising my PMS or, rather, eliminating it, gives me that kind of hope.
  • I have a generally sweet tooth, however, after three months of not touching any sweets, cakes or chocolates – those can be in front of me and would not bother me. We have a cupboard with biscuits for the boys if they wish to have something sweet – I have not been tempted to raid it in any shape or form. Craving has disappeared. I truly am free from temptation. I am not saying I will never touch chocolate, but, being in control and doing it when it is my choice, rather than craving, feels liberating.
  • I have more energy, not that it has been lacking, but there is even more of it. Getting up at 5:30AM and doing my exercise routine before boys get up has become a habit and something I truly look forward to each morning.
  • My children took notice of our plan and we are showing them the way, they are asking questions and, with that, learning at the same time. This all is a way of us, as parents, setting up the example.
  • My mental strength has increased. I am tempted each day to go back to old habits or break our 90 Day Challenge rules because of some foods being all around us that are not on the plan or do not serve me, but are incredibly yummy and satisfying. Instead of giving in, I am mindful, I pause, think about it and opt out. And then feel good about it. Really good feeling. This has got to do with more than just no longer being addicted to sugar. This is a CHOICE. And, from whichever angle you look at it – it is liberating.

I used to think my diet was balanced, but forcing myself initially into clean eating, I have grown to like it because my body is thanking me so much each day after following it for almost three months now. I think word “balance” will mean a different thing to different people, but, my approach to “balance” has shifted. For my body to feel and stay in full balance, diet needs to be clean. Full stop. Any time when it is not, my body will be pushed OUT OF Balance. Balance for me these days is feeling well and in top form every single day. This is how I want to live. And this is why our plan has never been a DIET. Word DIET comes from a Greek word DIETA, which means WAY OF LIFE. So, if I have been on a diet, it is a WAY OF LIFE kind of diet. And, I think, this is the only one that counts and that gives sustainable results over long period of time, so you stay healthy and vibrant for a long period of time. I focus a lot on eating as it is 80% of your health, but, rest assured, I also think that to change your health, one needs to change their habits in relation to exercise, rest and hydration too. Those, together with clean eating, will give you the best chance to truly live a disease-free, healthy life for a long period of time.

Thank you for reading to the end, hope it has inspired you to live cleaner, healthier lifestyle. Please do not hesitate to reach out to me if you have any questions.

I have been a coach for nearly 15 years now and have helped many achieve great results. Have a look at the Success Stories & Testimonials of some who were inspired to share their stories. If something in you tells you to give it a try – I can promise you will not regret it. Contact me or, as a great start, check how balanced your current lifestyle is by doing an online wellness test and we can take it from there. I will give you my recommendations on how to take it further.

Please feel free to fill in the form to get in touch:


My Friend Karine…

Here is someone very dear and special to me. My friend Karine. This picture is from around 2006, so 12 years ago. I am posting this with Karine’s permission, of course.

Karine was my very first team member when I joined the business and my very first Supervisor. Karine is kind, hard working and very intelligent. She saw what I saw, where hundreds around us didn’t. She had an incredible product result. There was a point in my business when I was made redundant when I got so low and it was Karine who, with her act of kindness, enabled me to keep myself afloat and IN the business until I sorted myself out. And I did. I have been trying to repay her ever since. I, basically, owe Karine forever. She REALLY paid it forward.

In my soul searching, this is an important thing never to forget or take for granted. Those that were there for you when you really needed it.

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90 Day Challenge – Half Way Mark

Today marks our 45 days on the 90 day plan. First half – done & dusted. It seemed so far away when we started back on the 15th January. Time flies anyway, it is how we use the time we are given. And, I really made sure I wasted none this year in efforts to get in shape. First two months of the year are probably the toughest for us as a family because we have four family birthdays in a space of less than six weeks. And, yet, both my husband and I celebrated all of them in style and cruised through it without a cake, simple carbs or alcohol whilst allowing everyone else, right before our eyes, to enjoy themselves with all the food and drinks that were not on our plan. I think we surprised ourselves even. Where was this resolve last year? I do not know, but, I certainly found it this year.

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My results of a 4 Week Challenge

It has been exactly four weeks since I decided to embark on the journey of cleansing my body of sugar and toxins, reducing my overall body fat and really proving to myself that I can be this fit and strong woman and mother in her mid forties. I am already delighted with the progress I made to date, and, even more importantly, I enjoyed every moment of this journey! My husband is too with already his lowest ever body fat of 14%.

Why was this important to me in the first place, I wonder? When I ask myself that, my immediate gut feeling leads me to the answer that has less with body image, but with the disciplines and struggles one needs to have in order to achieve it. I do not necessarily want a muscly body, the one you see at body competitions, but I do admire the sacrifice and hard work, blood and sweat one goes through in order to achieve it.

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Ann’s Story: Delighted with the results in time before 71st birthday

It was my local client who introduced me to Ann, her dear friend who lives in Liverpool. I have not yet met Ann, but, distance is not a challenge when client is ready to make changes as wonders of technology enable us to communicate despite the distance. Eight months later, Ann continues to make great progress and here is her story to date she was happy to share hoping to inspire more people who wish to lose weight and improve their health… and I am very grateful to her for that…

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Sari’s Story: Journey from running out of clothes that fit to feeling fabulous!

“On 24th November 2016 I ran out of clothes, nothing I owned fitted me anymore.

Time for change, I joined a gym, started walking and did exercise workouts at home, I was 86.5kg at the time, I worked hard with the exercise and two months later – I weighted 84.2kg, I could not believe how little weight I had lost for all the effort!

To up my exercise I joined my local CobraFIT workout class, I was surprised to see a few people I already knew at the classes and was very welcomed by all and really enjoyed the workout.

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Group of people running in field.

The Power of Accountability for Weight Loss and Fitness Goals: one key missing ingredient

After 13 years of working with clients on their personal journeys to a better health, weight loss, as well as fitness in the last few years, one thing is for sure – it can be a bumpy ride for majority and hardly ever a straight line. Many times, despite having the best mechanics for weight loss, it is the psychology that fails us, which makes me believe that 80% is the psychology and having the right mindset to reach our goals. This is probably true for everything in life, not just our health efforts.

Once we have a great plan and a strategy, it is our mindset that needs the most support.

20% of Your Success – Having A Great Plan

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Going for my Personal Best

I have been supporting individuals to help them achieve healthy, active lifestyle for over 12 years now and I believe that my work starts with personally committing to achieving my own personal best health and body. I am a Herbalife Member, after all and I do believe that being an inspiration by leading by an example to others who are striving to change is the key to a successful business too, on top of being true to my core value of nourishing your body right as it is, indeed, the only place we have to live.
I am in a pretty good shape as it is, but, if I am honest with myself, there is always work to be done when it comes to our health, shape and general, wellness. Work is never done, there is always room for progress. Thanks to popular demand by some of my clients, here is a typical day in how I nourish my body daily and keep my energy levels high as well as keep body fat low. This plan would help with maintenance of lean muscle, help with reduction of body fat whilst provide nourishment at the optimal level, which helps with energy levels as well as slowing down the aging process. The key to healthy eating is BALANCED nutrition that help with boosting your metabolism throughout a day by stabilising your blood sugar levels to avoid fat storing as well as providing enough water, fibre, personalised protein and micronutrients, vitamins and minerals, to your body throughout a day. So, we begin with breakfast…

 

Formula 1 Healthy Breakfast

Formula 1 Healthy Breakfasts

BREAKFAST is a family affair in our household. My children were as young as 6 months when they started with the shakes and I have taken shakes throughout pregnancy too, so this is something that we ALL do and enjoy and understand the nourishment value we get from it. My children will have a smaller shake with some fruit and a honey on whole grain toast or an egg or some whole grain cereal such as porridge as an example, my husband and I will only have a 350ml shake in soya milk or greek yoghurt OR even made in water with some of our Protein Drink Mix to help with protein, but without the sugar present in milk. I also add some of our Oat Apple Fibre too to keep my fibre level high from the start of the day. I also add some fruit or even vegetables to my shake and this breakfast. It gives me 25 grams of protein per shake and over 10 grams of fibre. I add more protein for my husband, so kick starts his day with 30 grams, which is optimum for the man of his built.

My healthy breakfast is between 250 – 300 calories which is just perfect for anyone wishing to lose weight or even maintain.

This nutrition powerhouse keeps me full for hours to come, 3 hours minimum. I also add my Multivitamins (Herbalife’s Formula 2), Fibre & Herb Tablets, Herbalifeline Omega 3, Xtra Calcium and FloraFibre to all my three main meals, together with 1000mg Vitamin C once or twice a day!

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